Cardio - Air Bike

Recommendations: 300-1200 Dur

Beginner Abdominals Hip Flexors Hip Extensors Obliques Strength Body Only Compound Gym Home

Purpose: The Air Bike exercise strengthens the abdominal muscles.

Benefits: Air Bike brings more abdominal muscles into play than any other ab exercise and trains the deep core muscles.

Lie on an exercise mat with your lower back pressed against the floor. Place your hands lightly against the sides of your head. Raise your legs so that your thighs are perpendicular to the floor and your calves are horizontal. Raise your shoulders slightly off the floor. This is the starting position. Slowly, use a pedaling motion to kick your right leg forward, straightening the knee while bringing your left knee towards your chest. Bring your right elbow close to your left knee by twisting your upper body to the left. Exhale during this movement. Return to the starting position. Inhale during this movement. Do the same with the left leg. Slowly, use a pedaling motion to kick your left leg forward, straightening the knee while bringing your right knee towards your chest. Bring your left elbow close to your right knee by twisting your upper body to the right. Exhale during this movement. Return to the staring position. Inhale during this movement. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.